Since getting back to using the YouTube, I'm bringing you today's topic from the comments on a video I posted in April 2022
The video is a quick demo of a very simple drill to help feel the “spinal engine” or to put it simply, how the spine articulates to generate force and movement.
Here's the video:
The comment I'm referring to is:
“An interesting note is that your video made me realize how many of my exercise routines are planar instead of rotational (for lack of better words). For example this is a good reason bicycle crunches might be better than normal crunches because they would better support power transfer through walking, running, swimming or other sports motions that require torque to generate power.” - @prasanthnair611
While I know nothing about the commenter, what he says in this comment is pretty damn good.
Most gym guys do train in a very single plane dominant fashion.
By this I am referring to the basic classification of the bodies planes of motion.
We have three:
Sagittal - front to back motion best viewed from the Side
Frontal - side to side motion best viewed from the Front or rear
Transverse - rotational motion best viewed from above, hence why it is often referred to as Coronal as in Crown of head.
Those looking to use these terms in your professional life, note the capital letters. This is the best way I know to remember which is which.
Sagittal - Side view
Frontal - Front view
Transverse - Top view
This not only helps you remember them, but also where to place yourself to best observe them.
Now, for everyone else, it's important to note these are simply terms we use to help simplify and observe movement.
The reality is all movement includes all three planes at all times.
Some planes more than others, but all three non the less.
If we train mostly with bilateral, that means both sides, so most barbell lifts, or double kettlebell lifts, then we are prioritising the Sagittal plane.
Squats, Deadlifts, 2 hand Swings, push ups, presses etc are all front to back actions.
If we do these exclusively, we can potentially decrease our own movement quality.
Keyword: potentially
Anyone who's trained with me or using the WG-FIT methods will know I don't like training exclusively in one plane.
So why do most train in a Sagittal dominant fashion?
2 reasons
1: Simplicity, barbells and machines are mostly used in both hands, so much so when folks go to dumbbells and kettlebells they use similar movements.
It is also perceived as safer by many
2: Overload. In short, if we want to overload the system for strength gains, there is simply no better or safer way then the big bilateral lifts.
And a third reason is maybe the myth that the spine is fragile and we must brace our core to stabilise it.
Now, get yourself on your feet, brace that core and stabilise the spine, now walk. Or run. Or do anything athletic.
Tricky eh?
Basically, the spine with those 33 individual vertebrae, each able to articulate with the one above and below it, that structure is meant to move.
If it wasn't, it wouldn't.
There is a section of the spine, the sacrum, that is fused into a solid wedge so it can form the back of your pelvis.
Our skull bones are “knitted” together, when born they move, there's space between them to allow motion and the head to deform slightly to ease passage during birthing.
But as we age, those bones come together and “knit” to keep things tight.
There is always a little motion available (go to a BJJ class to find out how much……)
But the point is, movement that the body wants to reduce, it WILL reduce, or eliminate.
And yet, we have all this beautiful movement potential in our spines.
Without it, we would struggle with sprints, with throws, with basic human movement.
So, why do so many people hurt their spines in daily living?
Could it be a Sagittalistic training plan?
I can't say for certain but I believe it contributes.
It is why the WG-FIT 100 rep warm ups are the way they are.
They promote joint actions, including the joints of the spine, to move in all three planes.
And in doing so they load up muscle tissues in an incredibly healthy and holistic manner.
It's why I am a fan of single kettlebell work, unilateral lifts with one or more kettlebells and cross body type patterns such as the bicycle crunch mentioned by our commenter.
Movements that teach the spine to move, movements that load through spine in diagonal or spiraling type patterns have always featured in our programs.
Yes, we deadlift with barbells and do other big bilateral lifts
But the warm ups are multi planar.
The lighter work, assistance lifts and energy system work is very often multi planar.
And as such, back pain, while still an inevitability from time to time, is often much reduced in my client population, even with the general training plans, never mind the personal training plans.
Now, athletes can train with a limited vocabulary of big, bilateral lifts. Because the rest of their time is spent doing athletic movement.
We need to get the most out of the least in the weight room with these guys, so multiplanar warm up, big lifts , minimal assistance work and done.
But for the non athletes, we have to encourage movement in the weight room.
So crossbody drills, such as crawling and bicycle type crunches are commonplace.
As are single limb lifts.
Don't be afraid to move the spine.
Just build it up slowly and safely.
And you’ll be a more resilient human animal as a result
Chat soon.
Dave
Regards
Dave Hedges
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